If you’re finding it harder to fall asleep, waking suddenly in the early hours of the morning, or feeling exhausted despite spending enough time in bed, you’re not alone. For many women, sleep begins to change during perimenopause and menopause in ways that feel confusing, frustrating, and sometimes overwhelming. If you’re unsure what perimenopause involves or whether it applies to you, our guide on perimenopause explained offers a clear overview.

These changes are not a personal failure, and they’re not “all in your head”. Shifts in hormones, stress sensitivity, and the nervous system can all affect how safe and settled your body feels at night. This is why traditional sleep advice often falls short during this stage of life. Trying harder to sleep can sometimes make things worse, not better.

The good news is that better sleep during menopause is possible. For many women, the most effective improvements come not from forcing sleep, but from gently supporting the body’s natural rhythms and calming the nervous system. Small, consistent changes can help signal safety, reduce nighttime alertness, and create the conditions your body needs to rest again.

This guide is designed to help you understand why sleep changes during menopause and to explore natural, non-hormonal ways to support better rest. You’ll learn what’s happening in your body, why common sleep problems occur, and practical steps that many women find helpful for restoring calmer, more restorative sleep — without pressure, guilt, or quick fixes.